Christine Mangum

Mental Health Therapist

Sleep restriction is effective for helping you to get better quality sleep, strengthening your sleep drive, and eventually increasing the amount of time you spend asleep. The immediate goal is to match your sleep window (the amount of time you are asleep) to your sleep need (the amount of time sleeping your body needs). Sleep Efficiency equation: Time Asleep / Time in Bed x 100 = % Sleep Efficiency. 90% or higher then add 15 minutes | 85-90% then stay the same | < 85% then take away 15 minutes

Sleep restriction improves sleep quality and drive, gradually increasing sleep duration by matching sleep window to sleep need. Sleep efficiency = Time Asleep / Time in Bed x 100.

Sleep Restriction